Workout That Works!
you've suddenly been hit with a busy schedule (because you
are travelling on your job, on vacation or just need something
quick), I have the workout for you!
a workout that even Homer Simpson would do. It's simple, quick
and absolutely effective! No hour-long sessions in the gym
or long bouts of cardio, and no dreading the thought of exercise.
Just a realistic alternative to all the noise in the world
of fitness that makes us hate exercising. No anatomy lessons
today, simply something you can do in your living room or
office. The only weight you'll need is your own body.
of movements will take about 20 minutes. Yep, you're reading
correctly ... just 20 minutes. You can do them 3-4 times per
week. That's it! Your entire body will be stimulated, and
you'll feel rejuvenated without all the added stress of having
to go to the gym.
designed this routine so that one exercise stimulates multiple
body parts. This way you'll get the best bang for your buck
in the least amount of time. Perform each exercise in succession.
After completing one movement, immediately continue to the
next one. After you've completed all the movements, perform
them one more time. Attempt 20-25 repetitions of each movement.
Don't worry if you can't perform all the reps. It will come!
1. DECLINE PUSH UPS -- Place your feet hip
width apart on a bench or chair. Place your hands shoulder
width apart, with elbows bent at 90 degrees and the upper
arm parallel with the floor. Your thumbs should be lined up
with your chest, and your upper arm should be parallel to
to maintain proper alignment throughout the entire range of
motion. Avoid sagging in the midsection of your body. Contracting
the chest muscles, raise your body until your elbows are slightly
bent. Slowly return to the starting position. Exhale while
pushing up and inhale while returning to the starting position.
LUNGE -- Stand straight with your feet together and
hands on your hips. Step forward with the right leg and lower
the left leg until the knee almost touches the floor. Contracting
the quadriceps muscles, push off your right foot, slowly returning
to the starting position. Alternate the motion with the left
leg to complete the set. Inhale while stepping forward. Exhale
while returning to the starting position. The step should
be big enough that your left leg is nearly straight.
let your knee touch the floor. Make sure your head is up and
your back is straight. Your chest should be lifted, and your
front leg should form a 90-degree angle at the bottom of the
movement. Your right knee should not pass your right foot,
and you should be able to see your toes at all times. If you
have one leg that is more dominant than the other, start out
with the less dominant leg first. Discontinue this exercise
if you feel any discomfort in your knees.
ABDOMINAL BICYCLE MANEUVER -- Lie on a mat with your
lower back in a comfortable position. Put your hands on either
side of your head by your ears. Bring your knees up to about
a 45-degree angle. Slowly go through a bicycle pedaling motion,
alternating your left elbow to your right knee -- then your
right elbow to your left knee. This is a more advanced exercise
so don't worry if you can't perform a lot of them.
perform this activity if it puts any strain on your lower
back. Also, don't pull on your head and neck. The lower to
the ground your legs bicycle, the harder your abs must work.
BENCH DIPS -- Using two benches or chairs, sit on
one. Place both palms on the bench with your fingers wrapped
around the edge. Place both feet on the other bench. Slide
your upper body off the bench with your elbows nearly, but
not completely, locked.
your upper body slowly toward the floor until your elbows
are bent slightly more than 90 degrees. Contracting your triceps,
extend your elbows, returning to the starting position and
stopping just short of the elbows fully extending. Inhale
while lowering your body and exhale while returning to the
starting position. Beginners may want to start with their
feet on the floor and knees at a 90-degree angle. As you progress,
move your feet out farther until your legs are straight with
a slight bend in the knees.
ABDOMINAL DOUBLE CRUNCH -- Lie on the floor face
up. Bend your knees until your legs are at a 45-degree angle
with both feet on the floor. Your back should be comfortably
relaxed on the floor. Place both hands crossed on your chest.
your abdominals, raise your head and legs off the floor toward
one another. Slowly return to the starting position, stopping
just short of your shoulders and feet touching the floor.
Exhale while rising up and inhale while returning to the starting
position. Keep your eyes on the ceiling to avoid pulling with
your neck. Your hands should not be used to lift the head
or assist in the movement.
you have it! Five exercises performed for two cycles in just
20 minutes! You'll begin to notice a tighter feel in your
muscles in a few weeks, and you will naturally perform more
reps as time progresses. All in 20 minutes!
fitness plans are designed to be done anywhere: at home, at
the office or at the gym. If you also need some direction
with your diet and nutrition plan, our sister company -- eDiets
-- can help! With 19 customizable plans, you'll find the right
diet for you!
bodybuilder and former 2001 Mr. Connecticut, Raphael is a
veteran of the health and fitness industry who specialises
in a holistic approach to body transformation, nutrition programmes
and personal training.
(R) thedailystar.net 2004